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  6. Chickpea raw vs. Mustard Greens Raw

Chickpea raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between Chickpea raw and Mustard Greens Raw?

  • Chickpea raw is richer in Folate, Copper, Fiber, Iron, Vitamin B1, Phosphorus, Vitamin B5, and Vitamin B6, yet Mustard Greens Raw are richer in Vitamin K, and Vitamin C.
  • Mustard Greens Raw' daily need coverage for Vitamin K is 207% higher.
  • Chickpea raw has 46 times more Folate than Mustard Greens Raw. Chickpea raw has 557µg of Folate, while Mustard Greens Raw have 12µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Mustard greens, raw types in this comparison.

Infographic

Chickpea raw vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpea raw
Chickpea raw
7
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +162.8%
Contains more Magnesium +146.9%
Contains more Phosphorus +334.5%
Contains more Potassium +87%
Contains more Zinc +1004%
Contains more Copper +297.6%
Contains more Calcium +101.8%
Contains less Sodium -16.7%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +162.8%
Contains more Magnesium +146.9%
Contains more Phosphorus +334.5%
Contains more Potassium +87%
Contains more Zinc +1004%
Contains more Copper +297.6%
Contains more Calcium +101.8%
Contains less Sodium -16.7%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpea raw
Chickpea raw
6
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +496.3%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B5 +656.2%
Contains more Vitamin B6 +197.2%
Contains more Folate +4541.7%
Contains more Vitamin A +4413.4%
Contains more Vitamin E +145.1%
Contains more Vitamin C +1650%
Contains more Vitamin K +2761.1%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +496.3%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B5 +656.2%
Contains more Vitamin B6 +197.2%
Contains more Folate +4541.7%
Contains more Vitamin A +4413.4%
Contains more Vitamin E +145.1%
Contains more Vitamin C +1650%
Contains more Vitamin K +2761.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +615.7%
Contains more Fats +1338.1%
Contains more Carbs +1248%
Contains more Other +111.9%
Contains more Water +1081%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +615.7%
Contains more Fats +1338.1%
Contains more Carbs +1248%
Contains more Other +111.9%
Contains more Water +1081%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +1396.7%
Contains more Polyunsaturated fat +7086.8%
Contains less Saturated Fat -98.3%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +1396.7%
Contains more Polyunsaturated fat +7086.8%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Mustard Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Mustard Greens Raw Opinion
Net carbs 50.75g 1.47g Chickpea raw
Protein 20.47g 2.86g Chickpea raw
Fats 6.04g 0.42g Chickpea raw
Carbs 62.95g 4.67g Chickpea raw
Calories 378kcal 27kcal Chickpea raw
Sugar 10.7g 1.32g Mustard Greens Raw
Fiber 12.2g 3.2g Chickpea raw
Calcium 57mg 115mg Mustard Greens Raw
Iron 4.31mg 1.64mg Chickpea raw
Magnesium 79mg 32mg Chickpea raw
Phosphorus 252mg 58mg Chickpea raw
Potassium 718mg 384mg Chickpea raw
Sodium 24mg 20mg Mustard Greens Raw
Zinc 2.76mg 0.25mg Chickpea raw
Copper 0.656mg 0.165mg Chickpea raw
Manganese 21.306mg Chickpea raw
Selenium 0µg 0.9µg Mustard Greens Raw
Vitamin A 67IU 3024IU Mustard Greens Raw
Vitamin A RAE 3µg 151µg Mustard Greens Raw
Vitamin E 0.82mg 2.01mg Mustard Greens Raw
Vitamin C 4mg 70mg Mustard Greens Raw
Vitamin B1 0.477mg 0.08mg Chickpea raw
Vitamin B2 0.212mg 0.11mg Chickpea raw
Vitamin B3 1.541mg 0.8mg Chickpea raw
Vitamin B5 1.588mg 0.21mg Chickpea raw
Vitamin B6 0.535mg 0.18mg Chickpea raw
Folate 557µg 12µg Chickpea raw
Vitamin K 9µg 257.5µg Mustard Greens Raw
Tryptophan 0.2mg Chickpea raw
Threonine 0.766mg Chickpea raw
Isoleucine 0.882mg Chickpea raw
Leucine 1.465mg Chickpea raw
Lysine 1.377mg Chickpea raw
Methionine 0.27mg Chickpea raw
Phenylalanine 1.103mg Chickpea raw
Valine 0.865mg Chickpea raw
Histidine 0.566mg Chickpea raw
Saturated Fat 0.603g 0.01g Mustard Greens Raw
Monounsaturated Fat 1.377g 0.092g Chickpea raw
Polyunsaturated fat 2.731g 0.038g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
348%
Chickpea raw
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.593g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.